Press:
5x55, 5x65, 3x80, 5x95, 3x110, 1+x120 (8).
5x65, 5x65, 5x65, 5x65, 5x65
Wendler 5/3/1 Logbook
WOD:
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
Post total rounds completed.
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.
Standard push-ups: 13 rounds even
130116: 12 rounds + 3 supine pull-ups
120929: 12 rounds + 2 supine pull-ups (hand release)
111008: 10 rounds + 6 supine pull-ups.
110825: 11 rounds plus 3 supine pull-ups
Warm-up 10 minute row: 2306m, 2:10.1/500m
Cool-down 10 minute row: 2214m 2:15.5/500m
Saturday, June 29, 2013
Friday, June 28, 2013
130628
Deadlift:
5x135, 5x160, 3x190, 5x240, 3x270, 1+x300 (7)
10x160, 10x160, 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook
WOD
8 Rounds
200m Run
7 OHS (95/65)
Time: 11:51
Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2237m 2:14.1/500m
5x135, 5x160, 3x190, 5x240, 3x270, 1+x300 (7)
10x160, 10x160, 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook
WOD
8 Rounds
200m Run
7 OHS (95/65)
Time: 11:51
Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2237m 2:14.1/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, June 26, 2013
130626
THURSDAY 130613
"Gallant"
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
Post time to comments.
"Gallant"
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
Post time to comments.
Time: 33:31
Tuesday, June 25, 2013
130625
Back Squat:
5x100, 5x125, 3x150, 5x190, 3x215, 1+x240 (8)
10x125, 10x125, 10x125, 10x125, 10x125
Bench Press:
5x85, 5x105, 3x125, 5x160, 3x180, 1+x200 (6)
10x105, 10x105, 10x105, 10x105, 10x105
Wendler 5/3/1 Logbook
5x100, 5x125, 3x150, 5x190, 3x215, 1+x240 (8)
10x125, 10x125, 10x125, 10x125, 10x125
Bench Press:
5x85, 5x105, 3x125, 5x160, 3x180, 1+x200 (6)
10x105, 10x105, 10x105, 10x105, 10x105
Wendler 5/3/1 Logbook
Labels:
Wendler 5/3/1
Monday, June 24, 2013
Sunday, June 23, 2013
130623
Press:
5x55, 5x65, 3x80, 3x90, 3x105, 3+x115 (9)
10x65, 10x65, 10x65, 10x65, 10x65
Wendler 5/3/1 Logbook
WOD
400m Run
25 Deadlifts (115/75)
25 Hang Power Cleans
25 Front Squats
25 Push Press
25 Back Squats
400m Run
Time: 17:36
5x55, 5x65, 3x80, 3x90, 3x105, 3+x115 (9)
10x65, 10x65, 10x65, 10x65, 10x65
Wendler 5/3/1 Logbook
WOD
400m Run
25 Deadlifts (115/75)
25 Hang Power Cleans
25 Front Squats
25 Push Press
25 Back Squats
400m Run
Time: 17:36
Warm-up 10 minute row: 2304m, 2:10.2/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, June 21, 2013
130621
Deadlift:
5x135, 5x160, 3x190, 3x225, 3x255, 3+x285 (10)
10x160, 10x160, 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook
then:
Complete for time:
100 Pull Ups
Time: 8:03
130417: 9:38
Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2191m 2:16.9/500m
5x135, 5x160, 3x190, 3x225, 3x255, 3+x285 (10)
10x160, 10x160, 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook
then:
Complete for time:
100 Pull Ups
Time: 8:03
130417: 9:38
Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2191m 2:16.9/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, June 19, 2013
130619
Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.
Three rounds + 30 lunges.
Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m
30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.
Three rounds + 30 lunges.
Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m
Labels:
CrossFit
Tuesday, June 18, 2013
130618
Back Squat:
5x100, 5x125, 3x150, 3x175, 3x200, 3+x225 (9)
10x125, 10x125, 10x125, 10x125, 10x125
Bench Press:
5x85, 5x105, 3x125, 3x145, 3x170, 3+x190 (10)
10x105, 10x105, 10x105, 10x105, 10x105
Wendler 5/3/1 Logbook
then:
Tuesday 130611
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
Time: 11:01. 55 pound dumbbell snatches.
5x100, 5x125, 3x150, 3x175, 3x200, 3+x225 (9)
10x125, 10x125, 10x125, 10x125, 10x125
Bench Press:
5x85, 5x105, 3x125, 3x145, 3x170, 3+x190 (10)
10x105, 10x105, 10x105, 10x105, 10x105
Wendler 5/3/1 Logbook
then:
Tuesday 130611
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
Time: 11:01. 55 pound dumbbell snatches.
Labels:
CrossFit,
Wendler 5/3/1
Sunday, June 16, 2013
130616
Bike 19.3 miles, active recovery pace. Time: 1:27:51
Season Total: 56.88 miles
Season Total: 56.88 miles
Labels:
Bike Ride - Road
Saturday, June 15, 2013
130615
Press:
5x55, 5x65, 3x80, 5x85, 5x95, 5+x110 (10)
10x65, 10x65, 10x65, 10x65, 10x65
Wendler 5/3/1 Logbook
Complete as many rounds as possible in 15 mins of:
5x55, 5x65, 3x80, 5x85, 5x95, 5+x110 (10)
10x65, 10x65, 10x65, 10x65, 10x65
Wendler 5/3/1 Logbook
Complete as many rounds as possible in 15 mins of:
10 kettlebell swings. 1.5 pood.
20 Sit-up abmat
10 rounds.
Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m
Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, June 14, 2013
130614
Deadlift:
5x130, 5x160, 3x190, 5x205, 5x240, 5+x270 (11)
10x160, 10x160 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook
WOD
12 min AMRAP
3 Power Snatch (95/65)
3 toes to bar
6 Power Snatch
6 toes to bar
9 PS
9 toes to bar
ect……
I got 4 snatches into the round of 18.
Warm-up 10 minute row: 2336m, 2:06.1/500m
Cool-down 10 minute row: 2295m, 2:10.7/500m
5x130, 5x160, 3x190, 5x205, 5x240, 5+x270 (11)
10x160, 10x160 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook
WOD
12 min AMRAP
3 Power Snatch (95/65)
3 toes to bar
6 Power Snatch
6 toes to bar
9 PS
9 toes to bar
ect……
I got 4 snatches into the round of 18.
Warm-up 10 minute row: 2336m, 2:06.1/500m
Cool-down 10 minute row: 2295m, 2:10.7/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, June 12, 2013
Tuesday, June 11, 2013
130611
Back Squat:
5x100, 5x125, 3x150, 5x165 5x190, 5+x215 (11)
10x125, 10x125, 10x125, 10x125, 10x125
Bench Press:
5x95, 5x105, 3x125, 5x135, 5x160, 5+x180 (11)
10x105, 10x105, 10x105, 10x105, 10x105
Wendler 5/3/1 Logbook
then:
Complete 5 rounds:
You have 60 seconds to complete the following...
20 KB Swings - 2 pood
Sprint 60 yards
*Rest 2 minutes between rounds.
Post rounds completed to comments.
Completed all 5 rounds, all around 0:48.
5x100, 5x125, 3x150, 5x165 5x190, 5+x215 (11)
10x125, 10x125, 10x125, 10x125, 10x125
Bench Press:
5x95, 5x105, 3x125, 5x135, 5x160, 5+x180 (11)
10x105, 10x105, 10x105, 10x105, 10x105
Wendler 5/3/1 Logbook
then:
Complete 5 rounds:
You have 60 seconds to complete the following...
20 KB Swings - 2 pood
Sprint 60 yards
*Rest 2 minutes between rounds.
Post rounds completed to comments.
Completed all 5 rounds, all around 0:48.
Labels:
CrossFit,
Wendler 5/3/1
Sunday, June 9, 2013
130609
Tuesday 100713
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Wall Ball: 24 24 18
SDHP: 21 17 14
Box Jump: 24 22 18
Push Press: 30 24 19
Row: 15 12 16
Total: 298
Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Wall Ball: 24 24 18
SDHP: 21 17 14
Box Jump: 24 22 18
Push Press: 30 24 19
Row: 15 12 16
Total: 298
Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m
Labels:
CrossFit
Saturday, June 8, 2013
130608
Press:
5x50, 5x60, 5x75
Wendler 5/3/1 Logbook
WOD
8 Rounds
250m Row OR 200 Run
7 OHS (95/65)
Time: 13:51
Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m
5x50, 5x60, 5x75
Wendler 5/3/1 Logbook
WOD
8 Rounds
250m Row OR 200 Run
7 OHS (95/65)
Time: 13:51
Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m
Labels:
CrossFit,
Wendler 5/3/1
Thursday, June 6, 2013
130606
MONDAY 130603
Run for 30 minutes
Post distance to comments.
Distance: 4.25 miles
Deadlift:
5x125, 5x155, 5x185
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2432m, 2:03.3/500m
Run for 30 minutes
Post distance to comments.
Distance: 4.25 miles
Deadlift:
5x125, 5x155, 5x185
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2432m, 2:03.3/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, June 5, 2013
Tuesday, June 4, 2013
130604
Back Squat:
5x100, 5x125, 5x150
Bench Press:
5x85, 5x105, 5x125
Wendler 5/3/1 Logbook
WOD #14
8 Rounds For Time:
Handstand 30 seconds
10 Squats
Time: 6:35. Did this 0:30/0:20 on the interval timer. Could probably get away with 0:30/0:15.
120430: 7:00
Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m
5x100, 5x125, 5x150
Bench Press:
5x85, 5x105, 5x125
Wendler 5/3/1 Logbook
WOD #14
8 Rounds For Time:
Handstand 30 seconds
10 Squats
Time: 6:35. Did this 0:30/0:20 on the interval timer. Could probably get away with 0:30/0:15.
120430: 7:00
Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m
Labels:
CrossFit,
Wendler 5/3/1
Sunday, June 2, 2013
130602
“THE HORRIBLE HUNDRED”
Complete the following for time:
25 deadlifts (M:215#/W:173#)
25 squat clean and jerks (M:125#/W:83#)
25 thrusters (M:75#/W:53#)
25 overhead squats (M:45#/W:33#)
Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.
Time: 14:33
Warm-up 10 minute row: 2366m, 2:06.7/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m
Complete the following for time:
25 deadlifts (M:215#/W:173#)
25 squat clean and jerks (M:125#/W:83#)
25 thrusters (M:75#/W:53#)
25 overhead squats (M:45#/W:33#)
Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.
Time: 14:33
Warm-up 10 minute row: 2366m, 2:06.7/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m
Labels:
CrossFit
Saturday, June 1, 2013
130601
Deadlift:
5x125, 5x155, 3x185, 5x230, 3x265, 1+x295 (8)
10x155, 10x155, 10x155, 10x155, 10x155
Press:
5x50, 5x65, 3x75, 5x95, 3x105, 1+x120 (8).
5x65, 5x65, 5x65, 5x65, 5x65
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m
5x125, 5x155, 3x185, 5x230, 3x265, 1+x295 (8)
10x155, 10x155, 10x155, 10x155, 10x155
Press:
5x50, 5x65, 3x75, 5x95, 3x105, 1+x120 (8).
5x65, 5x65, 5x65, 5x65, 5x65
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m
Labels:
Wendler 5/3/1
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